1 - Adjust the shoulder pads so they rest comfortably on your upper traps, and position the balls of your feet on the platform with your heels hanging off the edge.
2 - Stand tall with your knees slightly bent, core braced, and hips stacked under your shoulders.
3 - Unrack the machine by extending your body upward and releasing the safety stops if applicable.
4 - Lower your heels slowly toward the floor until you feel a stretch through your calves.
5 - Press through the balls of your feet and raise your heels as high as possible, squeezing your calves at the top.
6 - Lower back down under control and repeat for the desired number of repetitions.
7 - When finished, return the safety stops and step out of the machine carefully.
